If I want to lose weight I MUST deprive myself of the foods I love. 🤨
Why has it become so accepted that in order to see the results we desire that we must starve ourselves, deprive ourselves, or follow some wacky fad diet?!
I don’t know about you, but all of the above sound horrible to me!
And if we are miserable having to follow a specific “rule” on our journey toward our fitness goals, then guess what?
❌WE WON’T STICK WITH IT!❌
That’s why I coach my clients to track their macros while working with me.
What does it mean to track macros? 🤔
It means that I give you a prescribed number of calories that you eat each day and those calories are made up of protein, fat, and carbohydrates. (Which is tracked through an app called MyFitnessPal.)
Through tracking macros, you don’t have to deprive yourself of any foods that you love. 🙌 You can have them (in moderation...I preach a balanced lifestyle of 80/20 whole/fun foods) and still reach your goals.
No giving up 🍕 pizza, no declining dinner 🍜 invites because you can’t eat the food, no skipping that glass of wine
🍷 that you enjoy while cooking dinner. (Remember….moderation!)
What I love most about tracking macros is that it teaches you what and how much you should be eating at each meal. With enough practice, many people decide by the end of my program that they don’t need to track anymore...they begin to intuitively eat and are able to stay close to their recommended calorie intake and still make progress.
»»Are you tired of trying all different diets and restricting foods you love?
Are you ready to learn how to eat the foods you love and still make progress toward your goal?
★I’m ready to teach you!★
I have 2 more spots open for one on one coaching for the month of December and am ready to fill them up and change some lives!
Click the link in my bio to apply and I’ll be in touch with you soon!
1 59 minutes ago
Christmas Party Recovery Smoothie ☺️ .
🎄about 2 cups Organic Almond milk... I use calcium fortified because we’re dairy free but homemade would be amazing... thin smoothie to your liking...
🎄3tbsp of natural peanut butter
🎄1-2 scoop Chocolate “Vega Sport” vegan pea-protein powder 🎄Blend!
🎄use chocolate syrup to drizzle on sides of cup before pouring in. More on top. Serve with spoon straw so you can scrape the chocolate off the side! .
Bonus. Kids think it’s junk food.
2 1613 minutes ago
continuing my oatmeal obsession with this sugar plum inspired bowl 🍭❄️ this cozy bowl has all of the spicy goodness of gingerbread + added fruit for extra fiber & antioxidants ✨ .
-1/2 cup @bobsredmill GF oats
-1/2 unsweetened vanilla almond milk
-1 1/2 cups water
-1/4 cup raspberries -handful of pomegranate seeds
-1 tbsp nut butter
-1 tbsp maple syrup (or ~5 drops of liquid stevia)
-1 tbsp vanilla extract
-1/4 tbsp cinnamon
-1/8 tbsp allspice -pinch of salt
-add water and oats to saucepan on medium heat & bring to a boil. once boiling, add salt, stir, & bring to a low boil until the majority of the water is absorbed. stir occasionally.
-bring the heat down to low and add almond milk, vanilla extract, sweetener of choice, spices, & fruit. continue to stir occasionally & cook for ~15 minutes (or until desired consistency).
-mix in nut butter, any additional sweetener if needed (optional) & add to bowl. top with more fruit & any other toppings you like! xx
HOW LONG SHOULD YOU BE ON AN ELIMINATION DIET? 🤷🏻♀️❓
One week? A month? Six months? A year?
An elimination diet should be followed for a minimum of 30 days. Anything less than that won't allow your body to heal and recover. 🌡
But after 30 days? That’s when it’s up to you (and your practitioner, like me 🤪) to decide what your next step will be. You want to go until you’ve resolved your symptoms, but if it has been 3 months and you haven’t found relief, there are a couple things that could be going on.
When you’ve been on an elimination diet for 3+ months and you keep eliminating food after food (with absolutely no relief), that signals a deeper issue. It’s probably not a matter of finding that ONE FOOD that’s causing all your problems. It’s a matter of needing more healing. Your body is so irritated and inflamed that it’s reacting to EVERYTHING you put in it. The focus needs to shift away from eliminations, and towards adding a healing protocol.
You might be eliminating the wrong foods! Again, it might not be about eliminating MORE foods, but figuring out what is causing the sensitivities in the first place, and extracting the types of foods that prevent that type of healing from happening.
🥑 Avocados and olives aren’t typically eliminated because most people don’t react to them, but they’re high in histamines. If your body needs a low-histamine diet and you’re following a general elimination diet, you likely won’t resolve your symptoms!
Eating a diet that heals you doesn’t necessarily sustain you (heard that on a podcast somewhere and it’s SO TRUE), which is why pinpointing your unique sensitivities is one of the main pillars of my Gut Rehab Blueprint.
I don’t want your circle of foods to dwindle down to nothing, and it’s overwhelming and exhausting to know what your next step should be. Or even how to introduce foods! I’m not about to take you through the Gut Rehab Blueprint and then leave you hanging at the end!
Have you ever been confused by elimination diets? Leave a comment and tell me!
2 2416 minutes ago
The healthy brownie (that nobody will know is healthy). Bonus: no baking involved. ✌🏼Peppermint brownie bites // one of the healthy extras from the 3-Day Holiday Pretox (free download link in profile!). 🌿 Bring to your next holiday party, make friends, feel good inside and out. Easy recipe 👇🏼. (Makes 8 Bites)
PROCESS. Add 1/2 cup walnuts, 1/2 cup pitted Medjool dates, 1/4 cup cocoa powder, pinch of salt, 1/2 teaspoon vanilla extract, and a scant 1/4 teaspoon peppermint extract to a food processor. Pulse to combine. After several minutes, the mixture should look crumbly, but will easily stick together when pressed. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
PRESS AND CHILL. Press the raw brownie dough into a square tray or container. You want the brownies about 1/2-inch thick. Sprinkle with sea salt and a bit of cocoa powder and then place in fridge or freezer until chilled. Once chilled, cut into 8 small square pieces, transfer to an airtight container, and store in the fridge.
1 1224 minutes ago
2 1628 minutes ago
Easy swaps to make your journey a whole lot easier so you can focus on what really matters in life, not food🤙
This morning I was letting my mind wander. I just let things pop into my mind and something that got me thinking was “normal”. What is normal?
Normal is conforming to a standard that’s usual, expected.
When I was growing up it was normal for grown ups to smoke in restaurants and inside buildings. These days it’s not.
There are so many patterns of normal that change over time.
It’s now becoming “normal” to over eat on certain foods. We even encourage each other to over consume food. Think about it...lunches, dinners, morning teas, friendly gatherings...there’s always piles of “celebration” foods.
Now there are these “normal” image of women with wine glasses in hands, telling us we’re not “normal” if we don’t drink wine when we are sad/mad/stressed/happy.
The Apostle Paul tells us, “Do not conform to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is—his good, pleasing and perfect will.” Romans 12:2.
Do I want my normal to be what society has deemed as normal?
🍊A fabulous multi-course meal at Shu Shi Nan Hai, all plant-based and delectable even for meat eaters. There is no set menu here. Dining is by reservation. Everything is prepared fresh using local and seasonal ingredients, of which there are more than twenty in this meal.
1 936 minutes ago
Making my grandma's chicken and noodles with some variations (adding vegetables, using left over turkey...). This was such comfort food as a child (and still is!)- and the thick egg noodles were (are) the best part. Making homemade noodles tonight to get those chewy yummy noodles the way I love them. I have a hand-cranked pasta machine, but I think tonight I'll roll them out and cut by hand. Sometimes it's almost as much hassle to get out a machine and set it up (and clean it!) as to just do the thing by hand. AND, slows me down and connects me to my food, the stories and memories attached to it, to the texture, aroma, etc. more than the "hurry-up-and-get-it-done" of a machine. What's one of your favorite comfort foods? #homemadepasta#madefromscratch#savor#comfortfoods#cookingismedicine#culinarycoach#lifestylemedicine#eatwellbewell
0 139 minutes ago
On chilly nights I gRAVitate towards big bowls of soup 🥄🤓 #sponsored These @rosinafoodproducts gluten free raviolis are so versatile & yummy. They were the perfect touch to my simple weeknight ONE POT TOMATO BASIL RAVIOLI VEGGIE SOUP🥒🍃🍅! The raviolis are easy to prepare and are free of preservatives and artificial colors 😍! Find out where to buy them in your grocer’s frozen section at www.rosina.com!
Here’s the recipe 👇🏼
In a large saucepan over medium heat, sauté a few tablespoons of olive oil and four large minced garlic cloves until fragrant. Add your favorite tomato basil soup and 1/2 tsp of crushed red pepper then stir together. Bring to a boil, reduce the heat back to medium and gently add the frozen raviolis (right from the bag!) Add in 1/2 of a zucchini, diced small. Let cook about 5 minutes-7 minutes, until ravioli are al dente. Add several handfuls of chopped spinach and stir together. Serve warm with toasted bread for dipping and enjoy 🤗💫
5 5041 minutes ago
I didn’t even plan for my dinner to be Christmas colored 🙃 This quinoa bowl with roasted red bell pepper, sautéed collard greens, caramelized onion, and hard boiled egg was delish! There is so much flavor from the ingredients, I just added olive oil and TJ’s seasoning salt on top. Recipe below 👇🏼
1) Quarter two red bell peppers and roast at 450 degrees skin side up for about 25 minutes until skin is charred. Once cool, the skins peel off easily. 2) Sauté one sliced sweet onion until caramelized. Then chopped collard greens to the skillet (I used 4 leaves) for about 10 minutes. 3)Meanwhile, cook quinoa in broth per package directions. 4) I added hard boiled egg that I previously prepped. You could add a bit of chicken, feta, or just keep it simple with quinoa and veggies since quinoa is a complete protein!
1 1542 minutes ago
#TransformationTuesday : only a year difference in these pictures 😳
Don’t worry, my grandma will take another updated one next week lol.
The picture on the left: half ass working out, eating to gain weight, but wasn’t entirely sure what I was doing.
Picture on the right: lifting heavier weights, eating the correct macros, and doing more than just running on the treadmill.
I went from 122 lbs to 108 lbs and lost 8% body fat. (Both good and bad).
Over this past year, I’ve become even more familiar with eating, macros, stretching, workouts, the whole 9 yards. Now I’m finally getting back up towards that 122, in a much better way. SO MUCH CHANGES!! I can’t even explain how much more I’ve learned since that picture on the left.
Time and consistency I swear.
Obligatory Toast Tuesday pic proving that your toast doesn’t always need to look pretty to taste damn good 🤤 Lunch today was a thick slice of locally baked @cilbakehouse sourdough, slathered in dijon and my favorite red belly hot sauce from @greenbellyfoods🌶 topped that bad boy with some pan fried sante fe chicken, fresh tomatoes, a sunny side egg, finished with just a dash of smoked paprika and ancho chili powder 🍅🍳 Already looking forward to round two tomorrow...
I am leaving for Miami later this week to visit my family for a bit and to escape the cold 🌴😎☀️ I am also trying to use up everything in my fridge before I leave so that I don’t come back to any rotting veggies, so here it is — Green Bean and Ground Beef Stir Fry with Cucumber Salad over Soba Noodles 🥒🍜😋
Cozy bowl of pear spiced oats ✨👑 nothing better then warm spiced oats on a brisk morning😉 hope your Monday is off to a great start!!! I crushed my workout this morning!!! Did my fav booty lifting trio 👊🏽 barbell squats, sumo dead lifts and barbell lunges 🏋️♂️ never miss Monday!👊🏽🦋
3 26an hour ago
It's a nice day for a, White Wedding! Mexican Wedding cookies out of the oven and on repeat. Thanks Billy Idol. 🌲❤️✌🏻
I’d rather be frolicking in the sun in front of the Bellagio than hiding inside from the wind and rain. .
But here I am, freezing, inside, getting back to my routine... We slept in until noon 😱 unpacked, threw some laundry in and went to get the cats. NOW I workout, even though I’m not a fan of afternoon workouts, I feel like I need to move my body after the shitty flights yesterday.
And luckily for me, I don’t need to leave my house to workout 🥳🥰
Pre workout is going down and I’m about to push play, sweat, have my superfoods and relax! .
finally updated the recipe and photos for these jackfruit carnitas tacos on the blog! (go check it out; clickable link in bio.) just in time for #tacotuesday hehe
i love eating the jackfruit filling in tacos but it's also just as good on top of steamed rice or in a burrito bowl!
Our #tribetuesday feature is here and goes out to our fierce #tribesister entrepreneur, nutritionist, and fitness coach Christie. ✨
Business: @christie_noua and @inwholeness - Christie is dedicated to health, wellness and fitness 🌿
Who inspires you to be great? It's more so of a 'what'. It's mainly my passion and love for what I love and the deep belief and awareness that I have a purpose to serve in a way that is completely unique of me, which is needed in the world.
Why is representation important to you?
Representation deepens the understanding of what, in this case, being a women of colour means to the world through the eyes, struggles and lives of future black women leaders. It creates a broader map of what's possible for us. // #findyourtribeottawa#ottawalife#ottawa#holistichealth#holisticnutrition
To soy or not to soy, that is the question 🧐..
Soy is probably one of the most controversial foods on the planet (ok maybe slightly over exaggerated) BUT i find that it is something that I get asked about frequently in clinic 🤔🤔.
One of the biggest questions I get asked is, ‘Will eating soy mess up my thyroid?’.
Clearly no one wants to sacrifice their thyroid health for a bit of tofu, but particularly for the vegans out there soy (non-GMO, organic) is a fabulous source of protein, zinc and calcium. SO it’s super important we set the record straight as you could be missing out on a quality nutritional food source.
Because this required a longer explanation than what’s acceptable on an Instagram post, I’ve written up a blog post for those that would like to uncover the truth behind soy and thyroid function (if you’re short on time scroll to the end for a summary.) For the nerds out there I have summarised some of the research in the post 🤓🤓.
Link is in my bio.
Curious... is there anything else that concerns you about eating soy that you want answered? 🧐
Raw gingerbread cookies and balls...tis the season and I love gingerbread anything 😍 When I don't have time to bake cookies, these are easy to whip up! They satisfy all my needs for beauiful fall spices and the rich flavour of molasses, which has a lot of health benefits. Molasses is Ioaded with antioxidants, vital vitamins and minerals such as iron, calcium, magnesium, vit B6, and the elusive selenium.
Christmas is so close, eeeeeek! I bet Santa would be pretty impressed if you left these out for him 😉🎅
Happy snacking everyone!
Raw Gingerbread cookies:
-1 cup of medjool dates
-1 cup of almonds
-1/4 cup of walnuts
-1/4 cup of coconut flour
- 3 tbsp of unsweetened almond milk
-1 tbsp of unsulphured molasses
-1 tsp of cinnamon
-1 tsp of fresh ginger
-1/4 tsp of nutmeg
-1/4 tsp of cloves
Method: Place all ingredients in a food processor and blend until desired consistently is achieved. Roll and cut into desired shapes, dust with some coconut flour for a snowy effect❄ and place in a airtight container, they'll last a week in the fridge or over a month in the freezer. Enjoy! 🌿
today’s lunch plate ☝🏼 I came back from the library starving so this plate was much needed. homemade turkey burger (ground turkey + chili powder, cayenne pepper, oregano, paprika, & s&p pan fried in EVOO) + mixed greens + @aheadofthyme roasted sweet potato wedges (I’ll put the recipe & instructions on my story!) happy tuesday everyone 🤗
Get Those #Nutrition Facts! Don’t let healthy-sounding terms on food labels mislead you. Words like “whole-grain,” “multigrain,” “light,” and “fat-free” don’t tell the whole story. Check the Nutrition Facts label for serving size and calories per serving. Those are the facts, no matter what else the label says. || #QwikMeds#HealthLifestyle#eatwellbewell
🎁✨ #PaleoVegan GIVEAWAY!✨🎁 We've partnered with some of our favorite companies for a giveaway full of Paleo Vegan goodies! 🙌 One winner AND a friend will each receive @yaisthai curries & Spicy Thai Relish, 3 bags of sprouted seeds from @go_raw, @georgiagrinders cashew & almond butter, 3 jars of @truefare's AIP marinara sauce, and a 5-pack of @thehoneststand's dairy-free cheese-style dips!
☝️Follow @yaisthai, @go_raw, @georgiagrinders, @truefare, and @thehoneststand
✌️Tag a #plantbased friend who would love to win too!
That's it! Giveaway closes 12/20. One winner and a friend will be chosen randomly and notified via DM.
Must be 18 years or older and a US resident to win. By entering, you acknowledge this contest is in no way sponsored by or affiliated with Instagram.
Lunch Idea: Crispy fries with mixed greens, nacho "cheese" sauce by @veganwhat
Tag a friend who needs to try this!
For the Fries:
1-2 large potatoes⠀
2 large handfuls of preferred greens⠀
1 tsp garlic powder⠀
1 tsp onion powder⠀
black pepper season to taste⠀
1/2 avocado (optional)⠀
1 1/2 cup butternut squash cubed⠀
1/4 white onion⠀
1/2 roasted red pepper⠀
salt and pepper to taste⠀
2 tsp garlic powder⠀
3/4 cup nutritional yeast⠀
1/4 cup salsa⠀
1/4 cup brazil nuts or cashews⠀
1. Slice potatoes into fries. Soak for 15-20 minutes and remove from liquid. Season with black pepper, garlic powder, onion powder, and some turmeric. Bake for 35-40 minutes in a 450 degree oven. Add fries to mixed greens with avo and tahini dressing.⠀
1. Boil butternut squash and onion in a medium pot until tender. Save about 1/3 cup of water from the veggie boil.⠀
2. Transfer veggies and water into a high speed blender or food processor. Add in the rest of your ingredients and blend until creamy. Taste and add extra seasonings if necessary. Enjoy!
An honest caption today 👇🏻 •
‘Sometimes we have to disconnect in order to reconnect with what really matters’ •
You have probably noticed I haven’t been posting as much on Instagram as I usually would.
I suppose this is partially because I have been overseas and since being home, I’ve been busy working. But if I’m honest, it’s also because recently I have been feeling a little disheartened about instagram •
I felt like my posts weren’t being seen and weren’t receiving the same engagement as they had been recently; I felt as though all the time and effort I put into this page was not ‘worth it’ because I was not able to reach out to new people and share my story with them all.
In this day and age, where social media is such a central aspect of our lives, I suppose it is easy to let the amount of likes, comments and followers impact your self esteem. It is easy to compare your life and achievement to those you see in your news feed.
It is easy to develop an unrealistic expectation of yourself and feel jealous of other people’s ‘success’ •
I think we’ve all experienced this before and I’m here to tell you it’s okay.
During these times however I just have to take a step back, disconnect for a little while and remember why I begun my page.
I begun my page to heal my own relationship with food and learn to nourish my body after 8 years of living with anorexia.
I begun this page to talk about my own struggles and perhaps inspire & encourage others to beat their demons as well.
Even if I can only reach and inspire a few people, that is more than I could ever hope for.
So, today I am posting with a new perspective- to post because I love it, I enjoy it and i have made so many wonderful friends through Instagram that I’ll cherish forever 💕
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